In this episode, I sit down with Greg McGrath, a standout from BC High, to trace his path from a reluctant middle school cross country runner to one of the top two milers in the state.

Greg opens up about the moment everything clicked, the spring of his sophomore year, when he committed fully to the sport and started treating his lifestyle (sleep, nutrition, recovery) as part of training. From there, the conversation digs into the breakthroughs that followed: a breakout sophomore season, a conference championship win at Wrentham where he ran solo from the gun, and the training philosophy that's carried him to 70-mile weeks as a senior.

The episode breaks down what a real in-season training week looks like at the highest level: threshold-heavy workouts, three-mile warmups, embedded strides, and the balance between pushing volume and staying healthy. Greg also talks candidly about his coach's evolution, the role of teammates and rivalries in pushing each other, and the mental side of racing, including the confidence that comes from hitting splits you didn't think you were capable of.

Whether you're a runner chasing your own breakthrough or just curious what it actually takes to get there, this episode offers a grounded, detailed look at the work behind the results, before Greg heads off to run D1 at Dartmouth.

From Middle School Cross Country to College Track

Noah Klugman's Journey of Dedication and Growth. Discover Noah Klugman's inspiring story of transforming from a reluctant middle school athlete to a dedicated college runner. In this episode, Noah shares insights into his training, mental resilience, and long-term goals in track and field.

His Prs Range from 8:38.44 in the 3k, 14:56.66 in the 5k

10:08.73 in the steeple chase and 25:10.7 in the grass (8k)

What's up, runners? Welcome to The Mile Zone, the podcast where every mile matters, every step counts, and every single one of us has the power to go faster than we thought possible.

In this explosive intro episode, I'm Lekan Sotonwa, a competitive distance runner at Delaware State University racing the 1500m (3:51) and 5K (14:43), and I'm taking you on the journey of a lifetime. You're getting the real, unfiltered progress, the workouts that crush me, the races that lift me, the setbacks that test me, and the breakthroughs that keep me moving forward.